Mini Frittata Muffins

10 30 265
Ingredients Minutes Calories
Prep Cook Servings
10 min 20 min 6
Mini Frittata Muffins
Health Rating
A great pick up and go breakfast idea!

Ingredients


4 tbsp Coconut oil
1/2 medium White onion (finely diced)
3 clove(s) Garlic (minced)
227 gm Frozen spinach (thawed and squeezed dry)
8 jumbo egg Egg
1/4 cup Coconut milk
2 tbsp Coconut flour
1 cup Cherry Tomatoes (halved)
1 tsp Himalayan sea salt
1 tsp Black pepper

Instructions


1. Pre-heat oven to 375°F. Heat coconut oil over medium heat in a large cast iron skillet and sauté onion until soft and translucent.

 

2. Add garlic. Season with salt and pepper and spoon to a plate to cool to room temperature.

3. In a large bowl, beat the eggs with coconut milk, coconut flour, salt, and pepper until combined. Then, add the spinach and stir to combine.

4. Brush the remainder of melted coconut oil onto a muffin tin. Spoon the egg mixture into the muffin tins and top with halved cherry tomatoes.

5. Bake in oven for 20 minutes, rotating the tray at the halfway point. Let muffins cool in the pan for a few minutes. Enjoy!

Note: 1 serving is 2 muffins

Notes:

Nutritional Highlights

Eggs

are high quality protein and an excellent source of B vitamins, they are a great source of omega 3 fatty acids if stated on carton label

 


Nutrition Facts

Per Portion

Calories 265
Calories from fat 193
Calories from saturated fat 122
Total Fat 21.5 g
Saturated Fat 13.6 g
Trans Fat 0.1 g
Polyunsaturated Fat 1.5 g
Monounsaturated Fat 4.3 g
Cholesterol 316 mg
Sodium 237 mg
Potassium 343 mg
Total Carbohydrate 5.6 g
Dietary Fiber 2.0 g
Sugars 2.1 g
Protein 12.3 g

Dietary servings

Per Portion


Meat Alternative 0.9
Vegetables 0.6

Energy sources


Pygal9%403.1742489878185110.3653931074847373%407.3947823979939278.364191337567519%331.5618328674058121.830289977102749%73%19%CarbohydratesFatProtein
Recipe from:
Breakfast
Lunch
Snack